Trimming the Calories, Not the Joy: 15 Christmas Food Swaps for a Healthier Feast

Christmas is a time for celebration, and often this means indulging in festive treats and rich meals. However, there are ways to enjoy the holiday season while still making healthy choices.

Here are 15 Christmas food swaps to try:

The average adult needs about 8,700 kilojoules (kJ) a day to maintain a healthy weight. But it varies quite a bit — some people need more and others less.

1. Roast Turkey instead of Ham:

Traditional: Roast ham (100g) = approximately 1100 kJ
Swap: Roast turkey (100g) = approximately 800 kJ
Kilojoules Saved: 300 kJ

Additional benefits: Turkey is leaner and lower in saturated fats compared to ham, providing a good source of protein.

2. Sweet Potato Mash instead of Mashed Potatoes:

Traditional: Mashed potatoes (1 cup) = approximately 800 kJ
Swap: Sweet potato mash (1 cup) = approximately 600 kJ
Kilojoules Saved: 200 kJ

Additional benefits: Sweet potatoes are rich in vitamins and fiber, providing a healthier carbohydrate option.

3. Fruit Salad instead of Fruit Cake:

Traditional: Fruit cake slice = approximately 1200 kJ
Swap: Fresh fruit salad (1 cup) = approximately 300 kJ
Kilojoules Saved: 900 kJ

Additional benefits: Fruit salad provides vitamins, antioxidants, and hydration without the added sugars and fats found in fruit cakes.

4. Light Eggnog instead of Traditional Eggnog:

Traditional: Eggnog (1 cup) = approximately 1100 kJ
Swap: Light eggnog (1 cup) = approximately 600 kJ
Kilojoules Saved: 500 kJ

Additional benefits: Light eggnog (made with low fat dairy) reduces calorie and fat intake while still providing the festive flavor.

5. Dark Chocolate-covered Fruits instead of Milk Chocolate:

Traditional: Milk chocolate (30g) = approximately 700 kJ
Swap: Dark chocolate-covered fruits (30g) = approximately 500 kJ
Kilojoules Saved: 200 kJ

Additional benefits: Dark chocolate contains less sugar and more antioxidants, providing a more nutritious treat.

6. Quinoa Stuffing instead of Traditional Bread Stuffing:

Traditional: Bread stuffing (1 cup) = approximately 1000 kJ
Swap: Quinoa stuffing (1 cup) = approximately 600 kJ
Kilojoules Saved: 400 kJ

Additional benefits: Quinoa is a whole grain, high in protein and fiber, providing a nutritious alternative to traditional stuffing.

7. Cranberry Salsa instead of Cranberry Sauce:

Traditional: Cranberry sauce (1/4 cup) = approximately 400 kJ
Swap: Fresh cranberry salsa (1/4 cup) = approximately 150 kJ
Kilojoules Saved: 250 kJ

Additional benefits: Cranberry salsa adds a zesty flavor and is lower in added sugars compared to traditional cranberry sauce.

8. Air-Popped Popcorn instead of Buttered Popcorn:

Traditional: Buttered popcorn (1 cup) = approximately 700 kJ
Swap: Air-popped popcorn (1 cup) = approximately 300 kJ
Kilojoules Saved: 400 kJ

Additional benefits: Air-popped popcorn is a whole grain and a lighter, lower-calorie snack.

9. Grilled Prawn Skewers instead of Fried Prawn:

Traditional: Fried prawns (3 pieces) = approximately 900 kJ
Swap: Grilled prawn skewers (3 pieces) = approximately 500 kJ
Kilojoules Saved: 400 kJ

Additional benefits: Grilled shrimp is lower in saturated fats and retains more of its natural flavors compared to fried shrimp.

10. Sparkling Water with Fruit instead of Sugary Soda:

Traditional: Sugary soda (1 can) = approximately 600 kJ
Swap: Sparkling water with fruit slices (1 glass) = approximately 20 kJ
Kilojoules Saved: 580 kJ

Additional benefits: Sparkling water with fruit adds refreshing flavor without the added sugars and calories of soda.

11. Baked Apples with Cinnamon instead of Apple Pie:

Traditional: Apple pie slice = approximately 1200 kJ
Swap: Baked apples with cinnamon (1 cup) = approximately 400 kJ
Kilojoules Saved: 800 kJ

Additional benefits: Baked apples offer natural sweetness with less added sugars compared to pie.

12. Yogurt-based Coleslaw instead of Mayo-based Coleslaw:

Traditional: Mayo-based coleslaw (1/2 cup) = approximately 600 kJ
Swap: Yogurt-based coleslaw (1/2 cup) = approximately 300 kJ
Kilojoules Saved: 300 kJ

Additional benefits: Yogurt adds a tangy flavor while reducing the overall fat content.

    13. Mixed Nuts instead of Candied Nuts:

Traditional: Candied nuts (1/4 cup) = approximately 600 kJ
Swap: Mixed nuts (1/4 cup) = approximately 400 kJ
Kilojoules Saved: 200 kJ

Additional benefits: Mixed nuts provide healthy fats and a satisfying crunch without the added sugars of candied nuts.

14. Dark Chocolate-dipped Strawberries instead of Chocolate Truffles:

Traditional: Chocolate truffle (2 pieces) = approximately 600 kJ
Swap: Dark chocolate-dipped strawberries (2 pieces) = approximately 200 kJ
Kilojoules Saved: 400 kJ

Benefits: Dark chocolate contains less sugar and more antioxidants, and strawberries add vitamins and fiber.

15. Tropical Fruit Sorbet instead of Ice Cream:

Traditional: Ice cream (1 scoop) = approximately 600 kJ
Swap: Tropical fruit sorbet (1 scoop) = approximately 200 kJ
Kilojoules Saved: 400 kJ

Additional benefits: Sorbet is a lower-calorie option with the refreshing taste of tropical fruits.

Making small swaps like these can add up to big changes in your overall health and well-being. By making healthier choices during the holiday season, you can enjoy the festivities without sacrificing your health goals.